This canned salmon with zucchini recipe is ready in less than 30 minutes. No zucchini!? No problem, use what you have.
How to make easy salmon pasta without cream
- Toast walnuts
- Brown zucchini
- Toss with garlic, red pepper flakes and canned salmon
- Sprinkle walnuts and a squeeze of lemon
During zucchini season, we struggle to use it all! Here’s an easy zucchini recipe. You can substitute another vegetable for the zucchini. Tomatoes, perhaps? Green beans?
- Canned salmon contributes heart- and brain-healthy omega-3 fats and lean protein.
- Zucchini a quick cooking veg that’s available year round
- Walnuts bring healthy fats and protein
- Seasonings such as lemon, parsley, and red pepper flakes boost fresh flavor and beneficial plant compounds. Plus you’re less likely to use salt!
How much fish should you eat?
Nutrition recommendations suggest we should eat fish a couple times per week (8-12-ounces per week), but most of us don’t come close to that.
That amount of fish provides an average 250 to 500 milligrams of omega-3 eicosapentaenoic acid (EPA) and docosahexaenoci acid (DHA) fatty acids per day. These fats are associated with improving heart and brain health. Seriously. Eating seafood twice a week reduces the risk of dying from heart disease by 36 percent.
Which fish have more omega 3 fats?
Fish that live in cold water have higher levels of omega-3 fats. Salmon, anchovies, barramundi, walleye, tuna and trout are some of the fish with more omega-3 fats. While tilapia, haddock, cod, maki maki and shrimp have lower levels of these fatty acids.
Is canned salmon good for you?
Yes. Canned salmon provides all the health benefits as fresh fish plus is easy to keep on hand for a last-minute meal. Convenient canned fish may make it easier to include fish in meal plans. Canned salmon is often less expensive than fresh salmon. Red or pink salmon are good choices. Red salmon is sockeye salmon, more expensive, it has a richer flavor. Pink salmon is pink when fresh, but turns a but gray during canning. It comes from a variety of salmon, is less expensive and milder in flavor. Canned salmon provide vitamin D and calcium, but only if you eat the bones.
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Are you grumpy and singing the moody blues? Do you feel tired and have a lack of energy?
The short days of winter can test the best optimist, but dark moods can be signs of Seasonal Affective Disorder (SAD), a type of depression. There’s an uptick between October through April when we have longer nights and avoid winter’s chill by staying indoors.
Improve your mood with SAD solutions
Consider these to help improve your mood so it’s not as cold and dark as the winter landscape.
Light is your friend. We’ve know this since the second century when the physician Aretaeus prescribed that “Lethargics are to be laid in the light, and exposed to the rays of the sun for the disease is gloom.” Bring light into your house with open curtains and sitting near a window with natural light. No sun? Get a dose of light therapy with a special light box that stimulates sunlight. This mood booster increases serotonin levels.
Sleep tight, just right. Darkness increases melatonin production. This hormone regulates sleep. More melatonin makes you feel sleepier so you may just want to crawl into bed. Try to keep sleep times normal with 7-8 hours per night.
Get moving. Physical activity increases positive emotions and reduces stress and anxiety. Try a new class, pop in a DVD, dance in your living room or walk outside. Just 30 minutes helps and if the sun is shining, that’s a double dose of good. Being more fit can make you feel better about yourself, which is another mood lifter.
Connect and socialize. Good people give you energy. Invite friends to do something or call a friend to catch up to feel happier and healthier.
Laugh. 😉 Turn that frown upside down and shake your funny bone. Laughter is a huge energizer and stress reliever. Tune in to the Comedy Channel, watch pet videos, or hang out with a fun friend.
Maximize your plate. Though some people may require medication, I promise you will not find relief in a pint of ice cream or at the bottom of a wine bottle.
What foods improve your mood?
There is no single food that treats depression but studies suggest that higher intakes of…
- whole grains
…may be associated with a reduced depression. Some studies indicate that low levels of Vitamin D may trigger depression, others studies found no effect. Still more research found that people who eat more fish had lower risk of depression than those who ate the least. It could be that the omega-3 fatty acids increase blood blow so help with mood and depression. These healthy fats are found in cold-water fish, flaxseed, flax oil, walnuts and some other foods. Another reason I like this recipe!
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Salmon Pasta without Cream
Salmon linguini with zucchini and toasted walnuts is an easy, quick dinner! Ready in less than 30 minutes, canned salmon makes it fast and easy. No zucchini!? No problem, sub in what you have on hand such as tomatoes, spinach or green beans.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 minutes
- Yield: 4 1x
- Category: Pasta
- Method: stove
- Cuisine: American
- 3 cloves garlic, minced
- 3 teaspoons olive oil, divided
- 3 tablespoons walnuts, chopped
- 1 8-9-inch zucchini, sliced in ¼-inch discs
- 1/2 teaspoon dried red pepper
- 1 14.5-ounce can salmon, drained and skin removed
- 2 tablespoons parsley, chopped
- 1 tablespoon fresh lemon juice
- 1/4 pound linguini
- Wash hands.
- Mince garlic, set aside.
- Bring a large pot, filled with 6 cups water, to a boil. Stir in pasta. Cook according to package directions, approximately 9 minutes. Drain pasta in a colander, reserving 1/3 cup pasta water.
- Meanwhile, in a large skillet, heat 1 teaspoon olive oil over medium heat. Add walnuts and cook 5 minutes, stirring frequently. Remove walnuts from the pan and set aside in a small bowl.
- Return pan to stove and add remaining oil. Cook the zucchini in batches so that it browns rather than steaming. Cook half the zucchini; cook 7 minutes or so, stirring occasionally until softened and lightly browned. Remove from pan and cook remaining zucchini, adding a small amount of oil of necessary. Add garlic and dried red pepper, cook 1 minute. Add salmon, zucchini, drained pasta and reserved pasta water. Stir gently to combine and heat through.
- Serve in bowls. Garnish with chopped walnuts, parsley, and a squeeze of lemon juice.
Cooked salmon can be used instead of canned. Just heat through.
- Serving Size: one-quarter
- Calories: 510
Keywords: pasta with fish, canned fish recipe, healthier pasta, quick cook dinner, salmon pasta no cream, salmon linguini, pasta with canned salmon, salmon zucchini pasta
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